#Note/Permanent #Health/Exercise/WeightLifting This 3-day strength training plan targets key muscle groups for runners: chest & triceps, back & biceps, and legs & shoulders. The plan includes specific exercises, sets, and rep ranges for each workout. | Day | Workout | Exercise | Warm-up Sets | Working Sets | Reps | RPE | Rest | | --- | ------- | ------------------------------------------------------------------------------- | ------------ | ------------ | -------- | ----------------- | -------- | | 1 | Push | Bench Press | 3-4 | 1 | 3-5 | 8-9 | ~3-4 min | | | | Larsen Press | 0 | 2 | 10 | 8-9 | ~3-4 min | | | | Standing Dumbbell Arnold Press | 2 | 3 | 8-10 | 8-9 | ~2-3 min | | | | A1. Press-Around | 1 | 2 | 12-15 | 9-10 | 0 min | | | | A2. Pec Static Stretch | 0 | 2 | 30s HOLD | N/A | 0 min | | | | Cross-Body Cable Y-Raise (Side Delt) | 1 | 3 | 12-15 | 9-10 | ~1-2 min | | | | Squeeze-Only Triceps Pressdown + Stretch-Only Overhead Triceps Extension | 1 | 3 | 8 + 8 | 9-10 | ~1-2 min | | | | N1-Style Cross-Body Triceps Extension | 0mi | 2 | 10-12 | 10 | ~1-2 min | | 2 | Pull | Lat Pulldown (Feeder Sets) | 0 | 4 | 10 | 4-5, 6-7, 7-8, 10 | ~2-3 min | | | | Lat Pulldown (Failure Set) | 0 | 1 | 10+5 | 10 | ~2-3 min | | | | Omni-Grip Machine Chest-Supported Row | 2 | 3 | 10-12 | 8-9 | ~2-3 min | | | | A1. Bottom-Half DB Lat Pullover | 1 | 2 | 10-12 | 9-10 | 0 min | | | | A2. Lat Static Stretch | 0 | 2 | 30s HOLD | N/A | 0 min | | | | Omni-Direction Face Pull | 1 | 3 | 12-15 | 9-10 | ~1-2 min | | | | EZ-Bar Curl | 1 | 3 | 6-8 | 9-10 | ~1-2 min | | | | Bottom-Half Preacher Curl | 0 | 2 | 10-12 | 10 | ~1-2 min | | 3 | Legs | Squat | 3-4 | 1 | 3-5 | 8-9 | ~3-4 min | | | | Pause Squat (Back off) | 0 | 2 | 5 | 8-9 | ~3-4 min | | | | Barbell RDL | 2 | 3 | 8-10 | 8-9 | ~2-3 min | | | | Walking Lunge | 1 | 2 | 10 | 8-9 | ~2-3 min | | | | Seated Leg Curl | 1 | 3 | 10-12 | 9-10 | ~1-2 min | | | | Leg Press Toe Press | 1 | 4 | 10-12 | 9-10 | ~1-2 min | | | | Decline Plate-Weighted Crunch | 1 | 3 | 10-12 | 9-10 | ~1-2 min | | 4 | Push | Close-Grip Barbell Incline Press | 3 | 3 | 8, 5, 12 | 8-9 | ~3-4 min | | | | Machine Shoulder Press | 2 | 3 | 10-12 | 8-9 | ~2-3 min | | | | Floor Skull Crusher (Heavy) | 1 | 3 | 6-8 | 8-9 | ~1-2 min | | | | Bent-Over Cable Pec Flye | 1 | 3 | 10-12 | 9-10 | ~1-2 min | | | | Eccentric-Accentuated Cable Lateral Raise, Constant-Tension Cable Lateral Raise | 1 | 3 | 5, 15 | 9-10 | ~1-2 min | | | | Plate Front Raise | 1 | 2 | 15-20 | 9-10 | ~1-2 min | | | | Diamond Push Up | 0 | 1 | AMRAP | 10 | 0 min | | 5 | Pull | 1-Arm Half-Kneeling Lat Pulldown | 1 | 3 | 12-15 | 8-9 | ~1-2 min | | | | Pull-Up (1 AMRAP set) | 2 | 1 | AMRAP | 10 | ~2-3 min | | | | Kroc Row | 2 | 3 | 10-12 | 8-9 | ~2-3 min | | | | Cable Shrug-In | 1 | 3 | 10-12 | 9-10 | ~1-2 min | | | | Reverse Pec Deck | 1 | 3 | 10-12 | 9-10 | ~1-2 min | | | | N1-Style Cross-Body Cable Bicep Curl | 1 | 3 | 10-12 | 9-10 | ~1-2 min | | 6 | Legs | Deadlift | 3-4 | 1 | 5 | 8-9 | ~3-5 min | | | | Stiff-Leg Deadlift | 0 | 2 | 8 | 8-9 | ~3-4 min | | | | Leg Press | 2-3 | 4 | 10-12 | 8-9 | ~2-3 min | | | | Glute Ham Raise | 1 | 3 | 8-10 | 9-10 | ~1-2 min | | | | Slow-Eccentric Leg Extension | 1 | 3 | 8-10 | 9-10 | ~1-2 min | | | | Seated Calf Raise | 1 | 4 | 15-20 | 9-10 | ~1-2 min | | | | Roman Chair Leg Raise | 1 | 3 | 10-20 | 9-10 | ~1-2 min |